General Prep
400m Group Run
5 Yoga Pushups
20 Bear Plank Shoulder Taps + 10 Hollow Rocks
5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press,
Barbell Specific Primer w/light weight on the barbell
2-3 Sets: Building to 60%
Pause Clean Pull (2 secs mid shin, above knee, mid thigh)
Slow Clean Pull
Power Clean
Push Jerk
Weightlifting
Power Clean and Push Jerk Complex
Every 2:00 x 5 Sets
Clean Pull + Power Clean + Push Jerk
Start @ 60% of Clean and Jerk and Build to heavy for the day.
Level 2 / Beginner Athletes:
5 Sets x 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk @ 6-7 RPE
(focus on consistency and mechanics)
Conditioning
Level 1.
For Time:
3:00 AMRAP / 1:00 Rest
400m Run
-Max Clean & Jerks in remaining time
*Continue until 30 Clean and Jerks are complete
Barbell.
Level 1 +. 80/55
Level 1. 70/50
Level 2. 60/40
Level 3. 50/35
Level 2.
300m Run
Barbell. 50/35kg
Score: Time
Time Domain: 15:00–19:00
Time Cap: 24:00 (6 Sets)
Stimulus: Heavy Barbell Conditioning / Run Under Fatigue / Power Output
RPE: 8/10
Primary Objective: Average 6+ Clean & Jerks per round
Secondary Objective: Maintain sub-2:00 run pace each interval
Workout Strategy
This workout is all about managing the balance between fast running and heavy barbell cycling. Open each interval with an aggressive, but repeatable 400m run, targeting under 2:00 consistently. On the barbell, perform smooth singles from the start, avoiding failed reps by resetting quickly between lifts, aiming for 6–8 clean & jerks each round. The run pace should buy you about 1:00 on the barbell, so efficiency here is key. Expect legs and lungs to build fatigue over the course of the workout; stay disciplined with barbell setup and push hard in the final set to finish strong. Compare performance directly to August 23, 2024, and look for improvements in total time or barbell consistency.
